The official UK reference intake for protein is 0.75g per kilogram of body weight — set to prevent deficiency, not to optimise weight loss. For anyone eating a calorie-restricted diet, this figure is far too low. Most people need two to three times this amount to preserve muscle, control hunger, and keep their metabolism working efficiently during a deficit.
Daily protein targets by body weight
| Current weight | Target weight | Protein target (1.6g/kg) | Protein target (2.0g/kg) |
|---|---|---|---|
| 12 stone (76kg) | 10 stone (63kg) | 101g | 126g |
| 15 stone (95kg) | 12 stone (76kg) | 122g | 152g |
| 18 stone (114kg) | 14 stone (89kg) | 142g | 178g |
| 22 stone (140kg) | 17 stone (108kg) | 173g | 216g |
| 27 stone (171kg) | 20 stone (127kg) | 203g | 254g |
Use target body weight to calculate — avoids excessively high targets at very high starting weights.
Why protein matters so much for weight loss
- Thermic effect: 25–30% of protein calories are burned during digestion — eating 200 calories of protein burns 50–60 kcal just processing it
- Satiety: protein suppresses ghrelin (hunger hormone) more effectively than carbohydrates or fat
- Muscle preservation: during a calorie deficit, the body breaks down muscle for energy if protein is insufficient — losing muscle slows metabolism permanently
How to hit your protein target without obsessive tracking
- Choose a protein source first at every meal and build the meal around it
- Aim for 25–40g of protein per main meal and 10–15g per snack
- Keep protein-rich foods always available: eggs, tinned fish, Greek yoghurt, cottage cheese
- Use a protein shake to close the gap on low-appetite days
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For the complete high protein eating guide: High Protein Meals for Weight Loss UK.
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